We have a wide range of articles about fitness, health and
events at Active.

Read one of our many articles below by clicking on the title and
after you have finished, let us know what you think by submitting a
comment. What fitness techniques have you tried that have worked or
failed? Is there a new kind of fitness class that we don't
currently provide? What more could we do to help you achieve a
healthy lifestyle?

We will be uploading more articles regularly so please keep an
eye on this page, and we hope to hear from you soon!

Wednesday August 17, 2016

I have been working in the Fitness Industry over 10 years. Many
people know me as a Group Exercise Instructor, having taught
various styles of fitness, including Step, LBT, Zumba and Pilates.
Four years ago I branched out into Personal Training. In addition
to instructing Group Exercise and Pilates, I am a Certified
Personal Trainer and Weight Management Specialist.

Many people find the gym environment intimidating. I like to
educate my clients to help them get fitter stronger and more
confident with working in the gym training alone.

I am very passionate about what I do and firmly believe that
everyone has the power to reach their goals. My job is to help you
reach them.

I love to work with women to educate them on how important it is
to lift weights to lose weight and stay in shape.

Knowledge is power, and with the right program tailor-made
especially for you that dream of being the best version of you is
easily achievable. I dare you to take the challenge!!

During the month of September I will be offering a special
package, 6 sessions for £180 (my usual fee is £35 per session, so
this is a great deal).

Thursday December 19, 2013

Nordic walking involves the use of poles to give greater
stability for walkers, increased energy expenditure and improved
cardiovascular fitness. Nordic Walking is offered as a course by
Sport Development and is delivered by qualified Exercise Referral
tutors.

In January and February sessions take place on Monday's and
Friday's from 1.30pm - 2.30pm. The meeting point changes each week
to add variety to the walks.

Price Free to Active, for non-members £34.40 for the 8 week
course or £38.70 for the 9 week course.

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Tuesday December 3, 2013

Humfrey the Lion, Fort Regent's former mascot, is back, sporting
gym clothes and muscles to complement Fort Regent's primary focus
as a sports and leisure centre.

Humfrey's comeback coincided with Fort for All day.It raised
awareness of the variety of sporting clubs and associations that
use Fort Regent. Around 40 clubs, associations and businesses
offered free taster sessions to show Islanders the range of
activities available at the venue.

Despite being back on Island for less than a week, Humfrey has
already been spotted having a cup of tea in the Fort Regent Piazza
with centre manager, Jo Mousdale. Mrs Mousdale said: 'Humfrey was a
popular figure at Fort Regent and was well known around the Island.
Most recently, Humfrey has been spending time in the gym and has a
new outfit, which is far more appropriate for Fort Regent's focus
on sporting activities. Fort for All day was a celebration of the
sports clubs and activities that take place at the Fort, so we are
delighted that Humfrey made a comeback for this special event.'

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Tuesday October 29, 2013

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Tuesday October 29, 2013

These are just some of the messages that we have received from
you recently:

"Springfield is a great Centre, well kept, very clean, 10 out of
10!"

"Eugene from the Active Swim School is great"

"I have recently suffered with depression and high blood
pressure. My whole outlook has changed thanks to doing Pilates with
Fiona. I feel like a different person, I'm happy, I'm more
flexible, and I have more energy. She is very professional and
caring."

Tuesday September 24, 2013

The Competition is designed to test all areas of a lifeguards
skills and responsibilities, from dealing face to face with a
customer to CPR to the lifeguards fitness.

This year they firstly had 30 minuets to complete a 40 question
paper on all aspects covered in the NPLQ 8th edition lifeguard
manual. Christina Blampied a qualified Lifeguard TA overviewed.

Next from a holding area they were then taken to deal with a
Customer Care / First Aid / CPR incident which took place in the
pool changing area, the competitors had no idea before the incident
what was going to happen and had to use their lifeguard training
and skill to deal with it effectively and safely.

At the incident they were confronted by an irate customer who
was complaining about an issue in the changing area, they had to
calm this person down by listening and dealing with the issue,
unfortunately this customer then whilst getting and item out of his
locker badly cut his hand. Again their training of first Aid was
tested, by them having to treat this customer in the correct manner
for the injury, as the incident proceeded the customer lost
consciousness forcing the lifeguard to have to perform CPR, through
out the incident the examiners who were Miles Kitchen & Marcel
Morin both Pool TA's were looking for the correct approach for the
best outcome for the customer, the life guards who did this
receiving better scores.

As each lifeguard completed the incident they were taken to
poolside where they had to do two timed swims. The first was a 20
meter swim to a conscious casualty with a 20 meter tow back. The
second was a 20 meter swim to a unconscious casualty with a 10
meter tow back. Both these swims were timed by Helen Barry a
Lifeguard TA and points were awarded on the speed of each rescue by
the lifeguard.

At the end of this the points were totaled up and trophy's were
awarded by Jenny Brown wife of the late Peter Brown.

Monday August 5, 2013

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Thursday July 25, 2013

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Friday June 21, 2013

BOKWA is Different. It is not really a dance workout - there is
no choreography and no counting steps. Participants draw letters
and numbers with their feet, while moving together to music in free
form rhythm.

Everyone is doing it. If you can move and you can spell, you do
Bokwa. From 4 year old kids, to men and women in their seventies,
to guys with "2 left feet" to world champion dancers, Bokwa engages
participants of all ages in the same class and to the same
music.

BOKWA, is a trademarked name and workout that is derived from a
combination of two words. "BO" represents the light boxing and
"KWA" representing the cultural and traditional dance Kwaito,
hence, BOKWA is born.

The first masterclass of it's kind takes place at Fort Regent
on Sunday 30th June from 11:00am - 12:00pm

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Wednesday May 22, 2013

The Over 50's Bowls and Social Club was started in 1982 Mr Harry
Gallichan got together with 18 friends and acquaintances to start
up a bowls and social club for people over 50 and others who were
near retirement age.

Harry Gallichan was the first president.

The club started playing bowls in the tunnels at Fort Regent and
they had a club room to go into after the game for a cup of tea and
a chat.

As the club grew, some days there were too many for bowls so
board games, cards and darts were available for members to try
out.

In 1988 as the club's membership had become too big for the
facilities available it was decided to split into two clubs. It was
agreed that the president would continue with the over 50's and
half of the members and the other half with the vice president Mr
John Bertram would form the new club which was how Regent Bowls
club came into being.

Fort Regent then donated a trophy for the two clubs to compete
for monthly with the winners over twelve months holding it for a
year. In 1993 as the president of the Over 50's was not in the best
of health he wanted someone to take his place which is when Mr
Peter Le Corre was elected.

The club continued to enjoy bowls and also various social
activities -:Bingo nights and Beetle drives Theme nights with
members dressed in appropriate costume maybe French, Bavarian or
Spanish and dancing and singing to the accordionist hired for the
night. Refreshments brought by members would be served half way
through the evening. All day competitions with lunch included were
well supported. Christmas draws with several hundred pounds worth
of prizes to be won and a Christmas party were held each year and
also Christmas and spring lunches. The club had organised three day
bowls matches in Guernsey several times and then in 1994 it was
suggested we see if members would be interested in a bowls tour to
England for a week. In October 1994 we took a party of 27 to
Torquay and have continued every year going to many different parts
of the UK and also to Spain, Portugal and Cyprus. To conclude the
Over 50's would like to take this opportunity of thanking Fort
Regent staff and management for the excellent service and
cooperation we have received throughout those wonderful years.

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Tuesday May 21, 2013

At the age of 16 Alison became a Youth Leader, supervising and
leading activities at Seaton Youth Centre.

Alison started working for the then Sport, Leisure and
Recreation Department in 1989, when she was appointed to the
position of Accounts Clerk at Fort Regent. When Les Quennevais
Sports Centre opened in 1996 Alison moved to the position of
Leisure Assistant, utilising her Lifeguard and Exercise to music
qualifications which she had gained while at the Jersey Youth
Service.

At Les Quennevais Sports Centre Alison introduced Circuit
training classes, Aqua Aerobics and FitKid Club, which she ran
until 2009. Since then she has continued to be involved with the
provision of fitness classes at Les Quennevais constantly expanding
her knowledge of the fitness industry. Joining the Exercise
Referral team has increased her level of responsibly and awareness
of the wide range of facilities Sports Centres offer to people
participating in this programme.

In 2009 Alison was one of the first employees to attend the
modern Managers course. She enjoyed the course and continues to
keep in touch with other members of her cohort who work in various
departments across the States. Since that time she has deputised as
Duty Manager on various occasions. Looking back on her many
experiences while working for the department Alison recalls an
evening in December 2012, when on reception duty at Les Quennevais
she was part of a team of 3 staff members that helped resuscitate a
customer who suffered a heart attack in the Sports Hall by using
CPR and a defibrillator.

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Tuesday May 21, 2013

In April we ran a competition offering the opportunity to win a
variety of prizes from Jersey Adventures.

We are very pleased to announce that Marc Couriard (pictured
left receiving his prize from Active Marketing Manager Colin
Stanier) has won the £100 activity prize, Simon Stammers (pictured
right receiving his prize from Active Marketing Manager Colin
Stanier) won a Stand Up Paddle Boarding session for 2 people and
Diane Goodwin has won a Coasteering Session.

CLICK HERE to enter
this month's competition for your chance to win two tickets to
England v Moldova at Wembley.

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Monday April 29, 2013

It may look like a humble rubber tube, but ViPR ("viper") is an
extremely effective training tool. Virtually indestructable and
incredibly functional, ViPR has already made its mark in gyms, in
instructor circles and in the media.

Fort Regent gym instructors Kate Denny Mallen and Michael
Donoghue have passed their final assessment for ViPR training and
are incorporating it into circuit classes.

ViPR is designed to:

Provide an effective, whole-body workout

Build muscle and burn calories through strength and movement
training

Be lifted, dragged, thrown, stepped on - and pretty much any
movement you can think of

Be safe as it's made of rubber

Be suitable for all ages and abilities, with weights ranging
from 4kg to 20kg

Please note that the spinning is restricted in each group to the
first 30 places booked/paid for prior to the event. There are no
restrictions to the number of places available in the
Circuit-Bootcamp groups.

This event will be FREE to Active members but donations will be
kindly accepted. There will be a £5 entry fee to non-members of
which will be added to the Jersey Hospice donations. So, if you're
interested please speak to Active gym staff. All monies will go to
Jersey Hospice.

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Friday March 22, 2013

Your aerobic fitness level gives an indication of how
efficiently your heart and lungs are working to transport oxygen
and nutrients into tissues and helping to remove waste from your
body more quickly. Aerobic fitness also helps keep our heart strong
and working to its optimum capacity.

How do you test your aerobic fitness?
Before you start marching, make a mental note of the point between
your hip and knee. Aim to bring your knees up to this point for
every step you take. Now begin marching on the spot, bringing
alternate knees to this benchmark height.

As your right leg comes up, swing your left arm in a marching
rhythm before changing to the opposite leg and arm. Your head
should be looking forward. Try not to bring your knee up too far as
you could pull a hamstring.

Aim for 30 steps in one minute and continue marching for three
minutes. When you have completed this exercise, measure your heart
rate by placing two fingers on the pulse found on your wrist just
below the base of your hand. Take a count of the number of beats
you can feel over a period of ten seconds. This indicates how
efficiently your heart and lungs are working to bring oxygen and
nutrients to your body.

What the results show:

21+ beats - poor level of aerobic fitness
16 - 20 beats - average level of aerobic fitness
Less than 16 beats - good to very good level of aerobic
fitness

Monday March 11, 2013

Sports centres were open to the public from early this morning
but following a deterioration in weather conditions a number of
user groups and individuals have cancelled their planned
activities. In the interests of safety of access, and the forecast
worsening weather conditions, sports centre managements have taken
the decision to close today.

We will update you as to when the centres will be re-opening
later today or tomorrow morning.

Monday February 11, 2013

When exercising at any of our Active Gyms in Jersey, it is important to
stay hydrated, this article outlines what is required to keep the
right balance of hydration throughout the day.

We can survive without food for up to a month but can only go 3
days without fluids. Drinking fluids provides us with the most
important nutrients that our body needs.

How much fluid do we need?

The body loses about 1.5 litres a day through the skin, lungs,
digestive tract and via the kidneys as urine.

We make about 1/3rd of a litre per day when glucose is burnt for
energy. Therefore the minimum we need per day is 1 litre.
Ideal is 2 litres per day.

How can we achieve the correct balance?

Fruit and vegetables consist of around 90% water and provide it
in a form easily used by the body.

One kilogram of fruit and vegetables provides approximately 1
litre of water. Therefore if you eat the recommended intake of
4 pieces of fruit and 4 servings of vegetables per day, you are not
only providing your body with an abundance of vitamins, minerals
and beneficial plant chemicals but you are also providing
approximately 1litre of water. This leaves 1 litre to be taken as
fluid.

The remaining litre can be taken in the form of:

• Water

• Herb or fruit teas

• Diluted fruit juice (in moderation)

• Freshly squeezed fruit and vegetable juices.

Water is not simply H20. A typical spring water provides 100mg
of calcium per litre (Therefore 1 litre can provide 1/6th of your
daily 600mg calcium requirement).

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Friday August 31, 2012

The Jersey Kenpo Karate Centre of Excellence at Fort
Regent is offering Active members an opportunity to learn Martial
Arts on a short action packed 4 week introductory course in
September.

This exciting opportunity is being offered free of
charge to all Active card members. Membership number will be
required when confirming attendance.

The course will teach students many aspects of Martial Arts
including Karate and Self Defence and has been designed to give the
individual confidence and greater environmental awareness. It
will also include some aspects of Oriental Philosophy.

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Thursday August 23, 2012

BOKWA, is a trademarked name and workout that is
derived from a combination of two words. "BO" represents the light
boxing and "KWA" representing the cultural and traditional dance
Kwaito, hence, BOKWA is born.

It is an intense cardiovascular workout combined with
South African war dance, Capoeira, Kickboxing and Steps. It has
been proven to burn a great amount of calories making it easier for
weight loss goals. Through the use of fast paced extreme movement,
a fun, challenging, and energizing total body workout was
created.

BOKWA is a very unique dance fitness program due to
the use of letters and numbers as placement combined with use of
hand signals and American Sign Language. It is refreshing and
builds strength and endurance driven by the pulsating rhythmic
beats of African, Latin, Popular dance and House music. Bokwa is an
innovative dance fitness program that is an abundance of fun and
does NOT feel like a workout!!!!

Learn something completely new! Bokwa is the new
exciting fitness dance, available to everybody, using the rhythmic
beats of African, Latin, popular dance and house music. High and
Low impact cardiovascular dance worksout.

The Bokwa dance steps will be broken down into easy
to follow steps by using repetition. Handouts will be provided to
refer to steps and their given names of the letters of the
alphabet. We will be counting steps, while working to the beat,
phrase and block led by the tutor. It covers the mixture of low and
high impact movements.

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Monday June 25, 2012

On Thursday 5th July 2012, Les Quennevais Sports
Centre's café will re-open as CAFÉ DES SPORTS. The café will have a
new look together with a new menu, designed to compliment the
healthy lifestyle choices enjoyed by Active people.

New proprietors Paul and Rachel Mauger will be familiar to many
centre users; Paul was previously one of the Duty Managers at Les
Quennevais Sports Centre for 16 years, and together with their
young family, they have enjoyed considerable time at the centre.
Both are keen sports people - Rachel with marathon experience, and
Ironman aspirations - Paul heavily in to Road cycle racing, with
the 2012 Haute Route 7 day alpine sportive event in August.

Paul and Rachel are looking forward to their new venture and
felt that the café and its menu were ready for a new look.
They have created a new menu filled with traditional favourites and
new healthy options. These include - freshly squeezed juices
and smoothies, together with a salad bar, quality coffee and teas,
light seasonal meals and a good range of homemade cakes, not to
mention healthy morning take - out options for early gym and swim
users, rushing off to work!

Of course the old favorites, such as burgers and fries will
still be available.

Adopting the "use local" motto, Paul and Rachel indicate the
emphasis will be on using fresh, quality ingredients, locally
sourced from independent suppliers - where practical.

Paul and Rachel have a young family, and understand that parents
often want healthy, good quality food options for their children,
and look forward to presenting parents with a new children's
menu. This will include freshly made pasta dishes as well as
a grazing platter to tempt little appetites. Their own children
have proved to have limitless energy levels on a diet of healthy,
home cooked meals.

They will also introduce a modest play area for younger
children, to allow parents a little bit of quiet time, to catch
their breath and revitalize, while enjoying a soothing drink in the
new soft seating area.

Paul, Rachel and staff look forward to welcoming both existing
and new clients.

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Monday June 25, 2012

Fort Regent gym will be challenging you to The Active 8
ultra-fit challenge throughout July and August.

If you want to improve or test your current fitness levels you
must complete the challenge of 8 exercises back to back with little
or no rest as many times as you can over this 8 week
period.

Start and finish this timed challenge at the gym desk whenever
you are feeling up to it, gym staff will be on hand to demonstrate
the correct technique for the exercises and generally encourage you
to complete this task which consists of press ups, sit ups, chins,
squats, lunges, rowing, cycling and running.

The time to aim for is 20 minutes, great for lunchtime
workouts.

A leader board will be displayed at the gym reception to
incentivise participants.

If you feel up to the challenge ask for further information at
Fort Regent Active gym and activate your energy levels this
summer.

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Wednesday June 20, 2012

Personal Trainer's Top Tips

"As an Active personal trainer I hear plenty of excuses for not
exercising, yet for many it is the highlight of their day. There is
a broad range of activities and it is important that in order to
achieve your health and fitness goals that you find something you
enjoy. This could be a structured program at Active Gym or an
activity in your own home. Unleash the power and see the positive
changes in your body and lifestyle."

How many excuses?

EXCUSE - I haven't enough time.

Create the wheel of time and find out how much time you really
have.

Shade in the hours you sleep, work, and activities throughout
your day. See how much time is left to exercise. If your wheel is
full try to combine exercise within your normal day. For example
walking to work, park at the far side of the car park, use the
stairs instead of the lift.

EXCUSE - I'm too tired after work.

Commit to something - a friend, a class or an Active personal
trainer. Consider the possible reasons "Why you are tired".

Have a healthy snack in the afternoon and some fruit before you
leave work, to combat tiredness.

Change your habits & routines after work; don't go straight
home but exercise on the way. Get organised pack your gym kit the
night before. Don't get that after work feeling. Don't slouch, get
out and get active - walk to a friends house, go to the park, take
the dogs or the kids, remember this should be enjoyable!

If after work doesn't suit - try other times of the day, morning
or lunchtime could be a better alternative. Research has been
suggested that early morning training is more beneficial to you
than other times of the day, your body is working harder due to the
lack of blood sugar in your body, forcing your body to burn fat.
What better reason to get up early!!! Also the gyms are
quieter.

Buddy training at lunchtime - Team up with a friend from work
motivating each other as you train. Make sure you leave enough time
to cool down, stretch & eat after your work out.

EXCUSE - I haven't exercised for years.

What is stopping you from exercising? Write down a list of
possible reasons and try to and give yourself a solution. Try to
address the reason why you stopped exercising, as this demotivator
is likely to reoccur.

EXCUSE - I don't want to bulk out.

Fat weighs less than muscle but takes up more space. Therefore
by using weights to convert excess body fat to muscle you will
achieve a slimmer physic. Resistance training (Weights) is your
quickest and most effective route to the body you want. The major
advantage of resistance training is the after-burn it
provides. This lasts up to 48 hours as the body repairs the
muscles worked. When carrying more muscle you will be burning more
calories whilst at rest.

Women generally find it difficult to gain muscle due to the lack
of testosterone in their body (testosterone stimulates muscle
growth).

Research time & time again proves that any exercise is
better than none. So don't get too technical about it. Find
something you enjoy, put your trainers on and 'JUST DO IT'.

Categories :

Friday May 25, 2012

Members of Active, Jersey's biggest sports and leisure club, can
now access a range of services online with the launch of a new
website.

The site www.active.je has been redesigned to make it easier for
users of the sports centres at Fort Regent, Les Quennevais and
Springfield to search for information on classes and events using a
range of different criteria - by type, venue, activity and
instructor. They will also be able to view class timetables and
check availability in real time.

David Bisson, the Head of Operations for the Sport and Leisure
Division, said they had been working with local marketing, design
and online specialists The Idea Works to make all their membership,
customer services and booking information available on a new
dedicated website.

"This is a big step forward for Active as, by moving all our
customer services online, we can provide instant updates about
class times, events, cancellations and availability. It gives our
clients much easier access to a whole range of information they
would previously have only got through brochures," he said.

Mr Bisson explained that the redesign and launch of the new Active
website would reduce the amount of paper-based information being
produced, resulting in a small budget saving, whilst providing an
improved and more efficient service.

"It means users can find the latest, most up-to-date information,
rather than having to sift through the entire class timetable
lists, and gives them what they want, when they want it," said Mr
Bisson.

"We already know from the success of our online arts booking
system that many customers prefer this means of communication and
since the dedicated www.active.je site launched last week we've
seen a huge increase in the number of hits and time spent on the
site," he added.

The new website also has a big emphasis on 'Pay & Play', which
encourages non-members to use the sports arena and court facilities
for activities such as five-a-side football, badminton and
volleyball, together with details of Active's new swim
school.

In addition, there is a regular blog containing a range of
articles and tips on health, diet and fitness as well as full
information on concert and event listings which can be previewed
and booked online.

Martyn Aubert, creative director of The Idea Works, said: "As
Active's long term partners, we've worked with them to develop the
brand and to design and produce a range of brochures, adverts and
other promotional material for the print media, but are excited at
the opportunities afforded by the move to online, especially the
chance to further improve the customer offering via the website and
through continued use of social media."
Active was set up in October 1999 to encourage Islanders to use
the sports facilities operated by Education, Sport and Culture on a
regular basis, to provide good value and increase participation
across a range of activities.

Membership of Active entitles members to unlimited use of three
fully equipped gyms, swimming pools, sauna and steam rooms and
access to over 80 exercise and fitness classes.

Currently, there are over 5,000 registered members and, over the
years, the Active scheme has introduced a number of initiatives,
such as exercise referral, crèche facilities and reduced rates for
special interest groups. It also offers free use of its facilities
to schools.

Categories :

Friday May 25, 2012

Why detox? Gentle detoxing can help remove the build-up of
foreign substances and toxins from your fat stores in the body.
These accumulated substances can sap your vitality and can be the
cause of tiredness, headaches, constipation, allergies, low sex
drive, skin problems and excess weight. Having an occasional clean
out can help the body re-gain some of its lost vitality and give
you renewed energy for a fun-filled summer.

Some of the following tips will help you get started:

Cleanse with Water

You should drink between 1 and 2 litres of bottled or filtered
water per day. Drinking plenty of water is an important part of
detoxification that will help cleanse and eliminate toxins from the
body. Avoid fizzy drinks and reduce your tea and coffee intake.

Top Tip = Start your day with a cup of warm water and
lemon to flush out your kidneys. It will zest up the start of your
day.

Out with the Energy Sappers
(Caffeine)

Increase your energy levels by reducing your caffeine intake.
Caffeine is an anti-nutrient and will rob your body of vital
vitamins and minerals. It can reduce the absorption of iron and
zinc by up to 50%, which can reduce the effectiveness of your
immune system. Caffeine is a stimulant that overworks the adrenal
glands leading to adrenal exhaustion and a more tired you.

Top Tip = Come off the caffeine slowly. Start by reducing the
amount of coffee you drink by half. Experiment with alternatives
such as Red Bush (Rooibosch) tea, Caro coffee alternative and
herbal teas. Don't be put off by your first herbal tea taste, there
are loads to choose from!

Reduce Sweet and Fatty Foods

We all know this, but how many of us have diets high in the
wrong kind of fats and hidden sugars. Read food labels and become
aware of what you are putting into your body. Too many sweet foods
can play havoc with your blood sugar levels, immune system and
mood. Avoid refined white sugar, dextrose, corn syrup and
artificial sweeteners. Use healthier alternatives such as naturally
sweet fruit juice, honey and molasses.

Top Tip = Sweeten your breakfast cereal with fresh fruits.

In the Raw

Try to include one raw food meal each day. This will help
increase your intake of vitamins, minerals and beneficial plant
chemicals. Raw food is also a good source of live enzymes, which
aid in the digestion and processing of food.

No excuse now, bright coloured fresh fruit and vegetables are
everywhere and you need to make the most of it. Include salads,
fresh fruit smoothies, chilled vegetable soups, fresh fruit juices,
fruit salads, crudités with guacamole, or hummus dips (see recipes
below.)

Top Tip = Snack on chopped vegetables such as carrots, cucumber,
sugar snap peas, broccoli with a low fat dip or serve as
starter.

Be Inspired by Colour

When shopping, try to include some form of fresh food in your
basket from every colour of the rainbow. Your basket or trolley
should be brimming with colour and freshness. This will help ensure
you get a wide range of protective nutrients for your body. Try
including berries (purple and red), apples and pears (green),
mangoes (orange), pineapples (yellow). For vegetables try aubergine
and tomatoes (purple and red), spinach (green), sweet potatoes and
butternut squash (orange) and yellow peppers. With regards to the
kids, try to encourage them to help find the colours.

Top Tip = Eat from the rainbow.

Learn to Love the Freedom of the
Outdoors

Get outside more and fill your lungs with fresh air.

Top Tip = summer is the perfect time to try a new form

of exercise and use up all your newly found energy! Try tennis
at Les Quennevais (part of the Active card), a swim in Havre des
Pas pool, cliff-path walking, cycling, jogging or try the new Trim
Trail at Fort Regent.

Summer Recipes

Mango and Strawberry Fruit Smoothie (2)

1 ripe mango, chopped

6-8 strawberries

1 pint soya milk

4 tbsp low fat Bio or unsweetened soya yogurt

Mixed ground seeds

Blend all the ingredients together in a blender until smooth. If
the consistency is too thick,

then add some filtered water and blend.

Hummus

400g tin chickpeas, drained and rinsed

2 garlic cloves, crushed

2 tablespoons (30ml) olive oil

120ml tahini (sesame seed spread)

Juice of 1 lemon

Pinch of paprika or cayenne pepper

Freshly ground black pepper

Puree the chickpeas and other ingredients in

a blender or food processor ingredients to make a creamy
consistency.

Taste and add more black pepper or lemon

juice if necessary.

Chill in the fridge for at least 2 hours

before serving.

Serve with freshly cut carrots, celery, peppers, broccoli and
cauliflower or as a spread for sandwiches or tortilla wraps.